with all the halloween hoopla , this orange-hued super food hits the spotlight this time of year, but nutrient-packed pumpkin might be something you want to gobble year round. not only is canned pure pumpkin the sneakiest way to fit in an extra serving of veggies, but it packs in health benefits out the wazoo.

not to be confused with its evil sugar-packed cousin, “pumpkin pie mix” sold eerily nearby, ½ cup of canned pure pumpkin:

has only 40 calories but touts a whoppin’ 5g fiber, making it a powerhouse source to get a big fiber bang for your calorie buck.

contains 3 times your recommended intake for vitamin a and a good source of potassium and vitamins c, e + k.

touts alpha and beta-carotene, which are carotenoids that are known to reduce risk of cancer, lower rates of heart disease and keep your eyeballs healthy as you age.

obsessed with pumpkin? beware: eating too much of these gorgeous gourds can tint your skin with an orange-ish hue, which quite closely resembles a bodybuilding competition tan gone bad. but do not fear, carotenemia is just the result of excess beta-carotene in your system and isn’t toxic, unless of course orange isn’t your color.

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plans to carve a jack-o-lantern this halloween? don’t toss the high-protein, magnesium-packed seeds that are low in calories. simply spread on a foiled-lined cookie sheet and sprinkle with your seasoning of choice, then roast at 160 degrees for 20 minutes. go sweet with cinnamon + stevia or savory with sea-salt + pepper!

now that we’ve revealed all the scientific stats, tips + tricks, one fact remains that is perhaps the most important: it’s yummy. here are my top 5 go-to recipes that showcases pumpkin from morning (pumpkin protein pancakes, perhaps?) 'til night (pumpkin-turkey chili) and treats in-between.